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In this quick dinner recipe, fresh tilapia fillets are dipped in a buttermilk-panko coating, sprinkled with almonds and Parmesan, drizzled with melted butter and red pepper and baked until flakey. It may sound complicated, but it takes just 20 minutes from start-to-finish!

Source: Diabetic Living Magazine

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Recipe Summary

active:
15 mins
total:
20 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Thaw fish, if frozen. Preheat oven to 450 degrees F. Grease a shallow baking pan; set aside. Rinse fish; pat dry with paper towels. Measure thickness of fish.

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  • Pour buttermilk into a shallow dish. In another shallow dish, combine bread crumbs, parsley, dry mustard and salt. Dip fish into buttermilk, then into crumb mixture, turning to coat. Place coated fish in the prepared baking pan.

  • Sprinkle fish with almonds and Parmesan cheese; drizzle with melted butter. Sprinkle with crushed red pepper. Bake 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork.

Nutrition Facts

4 ounces
209 calories; protein 26.2g; carbohydrates 6.7g; dietary fiber 0.9g; sugars 1g; fat 8.7g; saturated fat 3.2g; cholesterol 66.9mg; vitamin a iu 287.5IU; vitamin c 2.9mg; folate 34.2mcg; calcium 69.6mg; iron 1.1mg; magnesium 50mg; potassium 413.8mg; sodium 301.6mg.

3 1/2 lean protein, 1/2 fat, 1/2 starch

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